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Embracing National Wellness Month: Simple Tips for Better Mental and Physical Well-being

Updated: Sep 4


Playing soccer with the family!
Playing soccer with the family!

Introduction


  • Each August, we observe National Wellness Month, focusing on various methods to care for our mental and physical well-being. This month presents an excellent opportunity to enhance our understanding of health and prioritize wellness. It serves as a gentle reminder to monitor the well-being of ourselves and our loved ones. However, the commitment to these healthy habits should extend beyond August, integrating them into our daily lives throughout the year.


Understanding Wellness


  • Physical wellness is all about keeping your body in top shape and feeling great. It means staying active, getting good sleep, eating healthy foods, and keeping illnesses at bay. It's important to really get to know your body and understand what it needs to heal, grow, and keep your energy up.


    Mental wellness is crucial as it influences every aspect of our lives. It shapes our ability to make healthy choices by affecting our thoughts, emotions, and actions. With strong mental health, we become more productive, and life becomes more manageable.


  • Wellness encompasses eight dimensions: physical, occupational, emotional, intellectual, interpersonal (social), spiritual, environmental, and financial. Each of these dimensions is interconnected and plays a vital role in your overall wellness. By prioritizing these aspects of your well-being, you ensure a more balanced and fulfilling life. 

Dimensional Wellness Wheel
Dimensional Wellness Wheel

  • Getting all aspects of your well-being in check might feel overwhelming, but in this post, we've got eight easy tips to boost your mental and physical health. These tips are simple and doable, so you can easily fit them into your daily routine!



1. Journaling

Take time to write out your thoughts
Take time to write out your thoughts

  • Emotional wellness is all about mastering your emotions and learning how to manage them effectively! A great way to practice this daily is through journaling. It's a fantastic, budget-friendly method to jot down your thoughts and feelings, whether in a journal or on your notes app. 

  • Here are some journal prompts you can use to help regulate your emotions. 

Journal Prompts: 

  • How are you feeling right now?

  • What are three things that make you feel positive? 

  • Reflect on a recent situation that triggered a strong emotional response.

  • Reflect on a place, person, or situation that brings a feeling of joy. 



2. Walk around the neighborhood

Take a walk around your neighborhood!
Take a walk around your neighborhood!

  • Physical wellness focuses on taking care of your body through healthy eating, regular physical activity, and getting adequate sleep. One activity you can easily include in your day is walking around the neighborhood. It is a simple and accessible exercise that benefits physical and mental wellness. 


  • Walking can help manage your blood pressure, improve your mood and balance, and even reduce stress while strengthening your immune system. The farther and more often you walk, the more beneficial it is. However, if you don’t have a lot of time to spare, just a simple walk around the neighborhood can be as valuable. 



3. Participating in Community Events

Spend time with your community
Spend time with your community

  • Interpersonal (Social) wellness focuses on cultivating healthy relationships, fostering a sense of connection with others, and contributing to your community. Engaging in community events is one way to participate in this aspect of wellness.


  • Getting involved can be easier than you might think, but it does take a bit of self-reflection. Start by figuring out what you're into—think about the activities you'd enjoy and the causes you care about. Then, check out online resources for local events, chat with neighbors or friends, and drop by your local library. By actively looking for opportunities and joining in on community activities, you become a valued and connected member of the community.


  • The Center Clinic has various community events throughout the year. We host educational classes; be on the lookout on Facebook to stay updated!



4. Play Brain Games

Crossword puzzle from the Washington Post
Crossword puzzle from the Washington Post

  • Intellectual wellness is all about keeping your mind sharp by learning new things, getting involved in fun activities, and building up your skills and knowledge. A great way to kick this off is by playing brain games. These games give your brain a workout and boost your thinking skills. They’re awesome for improving memory and focus. Just hop online to find some brain games (but remember not to get too glued to the screen!). 


  • If you're tired of staring at a screen all day, why not grab some physical books instead? Dive into the world of Brain game books by searching on Amazon or exploring stores near you!


    Here is a list of Brain-boosting games to play.

Brain Games:



5. Spending time in nature

Enjoying time in nature
Enjoying time in nature

  •  Spiritual Wellness is all about discovering meaning and purpose in life while connecting with something greater than ourselves! Delving into your values and beliefs is an exciting part of this journey. A fantastic and budget-friendly way to enhance your spiritual wellness is by immersing yourself in nature. 


  • Embracing the great outdoors is an amazing spiritual practice for self-care! Immersing yourself in nature comes with a host of fantastic benefits, like reducing stress, boosting your focus, and lifting your spirits. Whether you're surrounded by lush greenery or the calming blues of oceans and other water settings, spending time outside is always rewarding, no matter how long you stay. Feeling connected to nature also leads to greater happiness, as it naturally brings about tranquility and joy.


    Nature Activities to do by yourself or with others:

    • Gardening

    • Birdwatching

    • Hiking 

    • Biking

    • Visit the local nature center. If you’re in SE MN, Visit Quarry Hill Nature Center! (https://qhnc.org/ )



6. Be Mindful of Your Water Footprint 

Reduce water usage by turning off the faucet!
Reduce water usage by turning off the faucet!

  • Environmental Wellness is all about how you connect with the environment and taking steps to look after it. One easy way to help out is by keeping an eye on how much water you use. 


  • Are you wondering what a water footprint is? It's basically all the water you use daily, from what you eat to the energy you consume. By calculating your water footprint, you can see exactly how much water you’re using and find ways to cut back on waste. It's important to remember that even though water can be renewed, it's still limited. Right now, the world is using more than what's sustainable. But don't worry, making a few small changes can really help shrink your water footprint! 


  • Calculate your Water Footprint Here: https://watercalculator.org/ 

    Tips for Saving Water:

    • Taking more showers than baths is an easy way to save water.

    • Filling up a jug or pitcher with cold water (and putting it in the fridge) can help reduce running the tap for cold water. 

    • Turn off the tap when brushing your teeth or shaving. 

    • Water your lawn and plants late in the evening to minimize evaporation. 

    • Use a rain barrel to collect rainwater for watering plants.



7. Tracking Expenses

Track your expenses
Track your expenses

  • Financial wellness involves managing your finances responsibly. Setting financial goals and achieving a sense of financial security. The benefits of good financial wellness include less stress and anxiety relating to money, greater financial stability and security. Tracking your expenses is a simple way to monitor your spending habits. It can be easy to lose track of how much you spend but by tracking your expenses you can identify areas where you can cut back and possibly save a few extra dollars. 


  • Making informed decisions about your money can lead to financial stability and even help you spot irregularities or fraudulent transactions. Whether you want to build an emergency fund, start saving for a large purchase, or perhaps for a dream vacation being proactive in tracking your expenses can help you achieve your financial goals! 


  • Tracking your expenses: 

    • 1. Choose a method for tracking: budgeting apps, spreadsheets, or  a physical journal


    • 2. Record every expense: no matter how small the purchase, get into the habit of recording each expense. 

      • Remember to create clear categories to group your expenses. Examples of categories: “utilities”, "groceries", “transportation”, “entertainment”, etc. 


    • 3. Review your budget: look at your total spending at the end of your month and compare it to your income.

      • Analyze your spending habits and look at areas where you might be overspending. Make adjustments to your spending habits, if needed. 


    Here is a free expenses tracker for you to download and use!



8. Active Listening

Here is a video to learn about active listening!

  • Occupational wellness is about finding work that is meaningful and fulfilling while maintaining a healthy work-life balance. Having good occupational wellness can lead to increased engagement in the workplace and job satisfaction. When we are content in our workplace, we feel valued. A great way to start reaching optimal wellness is through practicing active listening in the workplace. 


  • What is active listening? Active listening is a communication technique where people focus intently on understanding another person, with verbal and nonverbal messages. It involves paying attention, showing cues that you’re listening ( saying “uh-huh” or nodding your head does the trick). You also want to provide feedback. Once the speaker is done talking, you can summarize or paraphrase what they said to show you were engaged. Asking questions can also be a good way to show feedback. 


  • Benefits of Active listening include more transparent communication (which leads to fewer misunderstandings), improved emotional intelligence, and increased productivity. 


    Here are some Techniques to train your Active Listening Skills: 


    • Paraphrasing: practice summarizing the speaker’s main points. This shows you are engaged.

    • Asking questions: If you need more information, ask questions to show you don’t fully understand. Clarifying questions help 

    • Look at the speaker: making eye contact can be awkward at times. However, it shows you are giving them your attention! Combine eye contact with smiles and nodding.


Conclusion


These eight simple tips will help you start boosting your physical and mental health. Change isn't always easy, but picking up new habits that fit smoothly into your life can make it more manageable. Whether you're being more mindful about your water consumption or joining community activities, you're making a positive change. Take a moment to see how you can work these tips into your daily routine!



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